Hundreds: Meet the “introductory” Pilates exercise.
Whatever exercise regime you choose, learning proper technique and gradually building up to more difficult maneuvers is key. This is very true for Pilates, as it takes time to build up the muscles and balance required for more complex movements. Today we’re going to consider Pilates’ most famous “introductory” exercise: Hundreds, and a few others.
Hundreds
The Hundred is introduced by Joseph Pilates as the first exercise of the matwork series and is designed to target the abdominal muscles. The Hundred is a great dynamic warm-up for both the abdominal muscles and the lungs. It also works out the laterals and develops scapular and trunk stabilization.
The Hundred is used frequently in Pilates classes of all levels. It’s named after the one hundred ‘beats’ of your arms made while holding your legs, head and shoulders off the mats. When undertaking this exercise, practitioners should take five short breaths in and out while making the small arm movements.
Single Leg Circles
This is another simple exercise that teaches you how to keep your abdominal muscles engaged while moving the legs. As the name suggests, you make circles in the air with your foot. For beginners, it’s best to bend the other leg, as this helps to engage the core and align the hips. Circle one leg five times, then swap over.
Single Leg Teaser
This is a perfect exercise that helps prepare the body for the more advanced regular Pilates teaser, as it teaches proper form. This slightly more challenging exercise is again great for developing strong core muscles.
Lie on your back with arms stretched above your head and legs bent. Lift one leg into the, then curl your spine up off the floor until you make a V shape with your arms stretched parallel to the legs. Pause, then slowly lower yourself back to the floor.
Swimming
This exercise strengthens your glutes, hamstrings and back muscles as well as lengthening the fronts of the hips. Lying on your front, life arms, chest and legs off the floor. Keeping the legs straight, move your arms alternately up and down while kicking your legs up and down. You should engage in active breathing and use the same breathing pattern as for the Hundred.
The Swan
This is a deceptively simple exercise that builds strength in the spine, buttocks and rear of the legs. Lie on your stomach with legs hip width apart. Place your hands next to your face then press slowly upwards to lift your upper body, using your back muscles as much as possible.
At Acuity Pilates Studio, we offer classes for all skill levels. We aim to help you develop your Pilates practice from beginner moves through to advanced exercises. Whatever your current level of experience, we have a class to suit you.
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